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Arepas-the gluten free sandwich

Family friendly, quick, easy, nutritious, tried and tested.


Just a side note that this is not exactly how arepas are often made and I am certainly no expert. Arepas are very under-appreciated in my opinion in Europe and they are super quick, easy, cheap and family friendly. I have also removed the salt as I try to avoid added salt when possible, especially when you are feeding kids.


Makes about 6 arepas


2 cups PAN pre-cooked cornmeal

2 1/2 cups water

3 tbsp coconut oil


  1. Mix the water and cornmeal in a bowl

  2. Form 6 balls with your hands

  3. Flatten and form to create the arepa shape

  4. Allow the coconut oil to heat in a frying pan

  5. Add the arepas and cook on each side for about 3 minutes but be careful not to allow them to burn

  6. Place in a preheated over 180 degrees c for 20 minutes

  7. Allow to cool

  8. Slice through and add your desired filling or add your toppings on top

  9. Enjoy!